Kihon:
| 1. SANBON TSUKI | Three consecutive punches Jodan, Chudan, Chudan | x 3 Forward Mawatte & repeat |
| 2. AGE UKE, GYAKU TSUKI | In Zenkutsu Dachi. | x 3 Forward; x 3 Backward |
| 3. SOTO UKE in Zenkutsu Dachi, YOKO EMPI UCHI in Kiba Dachi, GYAKU TSUKI in Zenkutsu Dachi | Changing from Zenkutsu Dachi to Kiba Dachi by moving the front foot. Move direct from Kiba Dachi to Zenkutsu for the Gyaku Tsuki | x 3 Forward; x 3 Backward |
| 4. UCHI UKE, KIZAME TSUKI, GYAKU TASUKI, | In Zenkutsu Dachi. | x 3 Forward; x 3 Backward |
| 5. GEDAN BARAI, GYAKU TSUKI | In Zenkutsu Dachi. | x 3 Forward; x 3 Backward |
| 6. SHUTO UKE in Kokutsu Dachi, NUKITE in Zenkutsu Dachi | Changing from Kokutsu Dachi to Zenkutsu Dachi by moving the front foot. | x 3 Forward; x 3 Backward |
| 7. MAE REN GERI | Continuous kicking Mae Geri Chudan, Mae Geri Jodan. Two kicks pause then repeat. | x 3 Mawatte & repeat |
| 8. YOKO GERI KEAGE | In Kiba Dachi; back leg stepping over and front leg kicking | x 3 Mawatte & repeat |
| 9. YOKO GERI KEKOME | In Kiba Dachi; back leg stepping over and front leg kicking | x 3 Mawatte & repeat |
Kumite:
KIHON IPPON KUMITE
Left side and right side start. Examiner to give first command only
| SEME WAZA | UKE WAZA |
| OI TSUKI Jodan | AGE UKE, GYAKU TSUKI & KIAI |
| OI TSUKI Chudan | SOTO UKE, GYAKU TSUKI & KIAI |
| OI TSUKI Chudan | UCHI UKE, GYAKU TSUKI & KIAI |
| MAE GERI Chudan | GEDAN BARAI, GYAKU TSUKI & KIAI |
Kata:
HEIAN SANDAN
